Thursday
WOD

Overhead squat: 4-4-4-4-4

Then,

Complete 3 rounds for time of:
400 Meter run
21 Kettlebell sumo deadlift high pull (M: 32kgs, W: 24 kgs)
12 Pull-ups

JUSTIN_______________
Strength Hour
Today @ 6:00 PM
This class focuses on building strength in a variety of barbell movements.  A structured program will be designed for each athlete and with consistency and dedication, it will increase their max efforts.  Currently, there is no limit to space in this class.
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Go South, Episode 9: Gringos Regain Faith in Humanity” with Pat Sherwood and Ian Wittenber, CrossFit Journal video [ipod] [mov] [HD mov]
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Only 9 Days Left!!
Join us for our 4th annual holiday Christmas party. Bring family or a date to enjoy a delicious meal from the Taco Guy and dance the night away to Finer Sounds DJ. This is a great opportunity to get to know your fellow CrossFitters a little better.

When: Saturday, December 21st, 2013
Where: Burgun Residence
854 W. Ross Rd.
El Centro, CA 92243
Time: 6:00 PM – 12:00 AM
Attire: Formal/Dressy
Please bring a dessert or drinks to share!

Please RSVP at the front desk with your name and how many people you will be bringing. Or, email customer service and let us know.
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